Rings One, Level A, Phase 2: Week 4 Report

Above The Rings

Dips - 8 reps max.

Assisted Tuck to Tuck Shoulder Stand - 3-5 reps/set.

Hanging Knee Raises -  7 reps max.

Below The Rings

Pull-ups - 8 reps max.

Inverted Tuck Roll Chin-Up - 5 reps max.

Skin The Cat -  4 reps max.

Supplemental Exercises

Pistol Squats (counterweight-assisted) - 4 reps max.

Tuck Shoulder Stand Holds - 20-30 secs.

I've been doing the supplemental exercises after every rings session.  The pistols are being done to test the theory that strengthening the hips and gluteus muscles, along with the legs, will reduce the lingering aches and pains in my hips/low back from that deadlifting accident from several years ago.  The shoulder stand holds are being practiced to improve my skill as well as help develop the strength to do a tuck shoulder stand hold on the rings.  What both versions of the tuck shoulder stand hold (parallettes and rings) have in common is that balance is the key.  Where they seem to differ though is the balance - it seems like the body might be at a different angle on the rings.  The instability of the rings compared to the parallettes continues to pose a problem.  However, I did manage to achieve a tuck shoulder stand hold for 2 seconds on the rings, before I lost my balance.

What I did to achieve the shoulder stand hold on the parallettes was primarily follow the Parallettes One program as instructed.  However, I also started trying to put less and less weight on the supporting foot in the One Leg Shoulder Stand Hold, eventually putting no weight at all on the foot by kicking up a little.  Eventually, I was able to go straight into the full tuck shoulder stand without kicking up.  I'm doing the same thing on the rings now, kicking up a bit and seeing if I can support my body with just my hands on the rings.

I only commuted by bicycle to work once this week, because I was hoping to get home in time to head out to attend the Salsa Cycles demo.  On that day, I did 5 sets of assisted pistol squats.